This was posted by Chui Tai on the old forum,
posted by Sharmer
I’ll post some more detailed data on neural adaptations with heavy lifting on my next post.
Great! This will help to fine-tune our loading plan - specifically as it relates to neural stressors.
What are your thoughts concerning plyometrics-alactic runs-max strength lifts integration? Single and/or multiple work sessions?
CNS effects , heavy lifting
faster motorneuron conduction velocities. ( Increased axon cross section diameter and cell size)
NO change in oxidative enzymes or end plate activity
potentiation of electrically induced EMG reflexes
potentiation of V1 and V2 reflexes
Increased ability to raise excitability of motorneurons
enhanced supraspinal connections from motor cortex to spinal neurons allowing for increase in synchronisation of motor unit recruitment
All the of the above adaptations from heavy lifting enables a faster mobilisation of muscle force.
Sharmer,
What is the definition of heavy lifting? >80%?
We recently had a discussion about the use of lighter weights lifted with max acceleration. I think CoolColJ has been following such a protocol and seeing good results. Any scientific info on the effects of such a regiment?
xlr8
Greater then 85%1RM, however variations due exist in the literature.
Peak power occurs at around 30%of 1rm, both speed and strength is maximised. From memory i cant recall the exact data on lighter faster weights at max accelerations however i know i have read it in the past. I think it was found that such methods did not elicit better results, i will verify it with you later. I can add that using max acceleration does involve too much momentum (mass x velocity) and the musco-skeletal system isnt loaded to such a degree when compared to heavier lifts.
YOu can use lighter fast lifts if they are intergrated with higher intensity lifting. I would avoid the use of just max acceleration lifts since max strength levels will deminish.
Exactly David! That is why I think that it is important to keep the ‘limit strength’ movements such as squat at >80% of your max in the program virtually year-round. If you don’t then your max strength levels will fall and your ‘strength reserve’ will decrease. This will ultimately impede your ability to maximally accelerate a weight.
Correct me if I’m wrong, but I think all top weightlifters incorporate limit strength lifts into their routines as well as the actual olympic lifts.
xlr8
Originally posted by Sharmer
I would avoid the use of just max acceleration lifts since max strength levels will deminish.
Sharmer,
Thanks for the info. The quote above mirrors my experience with max accel lifts as well. In addition, once max strength levels start to fall, then my ability to accelerate the weight also is lowered, so I think the max weight training is very important.
xlr8
David
What do you think would be a guideline for classifying these lifts, if 80% of max is the criteria for squats, deads etc? Would you think 80% of max possible working weight? How would rep nos be affected if you work at 50% of max 1RM?
I know I’m starting to sound like a broken record but…
Its important to differentiate between limit strength movements (squats; deads)and dynamic lifts (Olympic lift derivatives). The first pull during a power snatch is probably less than 50% max deadlift.
Xrl8,
All weightlifters squat but few deadlift consistently. Snatching alone would definately lead to a decrease in strength.
Charlie,
Rep nos: I don’t think these should increase (>5) at lower loadings. The focus should be on increasing the velocity.
If I had to subscribe deadlifts I would suggest 80% 3RM (70% 1RM?). In my experience deadlifting above 90% max produces a profound alteration in technique e.g. rounding the back, dragging up thighs and significant decrease in bar velocity…
Westside do the majority of the deadlifts at 50% of their contest max for 6-8 sets of singles, with 1 minute rest in between.
They focus on technique and bar speed.
This does not include the various pulls they do on their max effort day.
Sharmer:
When I originally posed this question to you, I wasn’t satisfied with the strength and power levels obtained from my athletes prior base work. Specifically BFS.
Subsequent to our discussion on the former board, I revised her strength work by modifying the loads and reps of selective lifts. We settled on 5 basic lifts, twice a week during our supercompensation phase. They were rated at maximal resistance, 1 repetition and 3 sets (recovery: 7 minutes between sets).
Needless to say, the athlete demonstrated a level of improvement never experienced previously. In prior seasons, she would bottom out at the inital championship level. However, she was able to perform at a very high level through to the New England Championships.
We still have problems with phases of the start, however the proper leveling of strength with maximal sprint work greatly improved her Vmax phase.
Sharmer, a couple of questions regarding the adaptations to heavy resistance training you posted. Firstly could you post the references you have for the nerve conduction velocity changes as a result of resistance training, was talking about that to an athlete the other day but had no evidence to back it up… and secondly am no expert here but aren’t 3 and 4 the same thing?
TMSSF- Good work!
The rate of improvement is proportional to the degrees of improvement left in the case you have mentioned i assume maximal strength capacities had not previously been stimulated and when they where the results dramatic. Maximum strength is directly related to other strength qualities, without it the development explosive strength is limited. I think of it like building a house with no foundation.
Rossa, i do have the reference when i locate them i’ll post them just give me some time.